When it comes to shaping your backside, squats always steal the spotlight. But here’s a little secret: you don’t need to keep pounding out endless squats to get that dream booty. There’s a whole world of butt exercises that work your glutes from all angles—some even better than plain old squats. So if you’re tired of the same old routine, I’ve got five butt-blasting moves for you. They’ll wake up sleepy glutes, lift your rear, and tighten it up in ways squats alone can’t.
Below, I’m breaking down these five moves step-by-step. They’re beginner-friendly but will still light a fire in your glutes. Grab a mat, a resistance band if you have one, and get ready to feel the burn.
Hip Thrusts For Maximum Lift
Let’s start with the hip thrust. It’s one of the best butt exercises, period. Hip thrusts put all the focus on your glutes and really help build strength and shape. Plus, you don’t need a fancy gym setup.
How to do it:
- Sit on the floor with your upper back against a bench or a sturdy couch.
- Roll a dumbbell or barbell onto your hips if you want extra weight, but you can do it with body weight too.
- Bend your knees and plant your feet flat, shoulder-width apart.
- Press through your heels and thrust your hips upward.
- Squeeze your glutes at the top. Your knees, hips, and shoulders should form a straight line.
- Lower your hips slowly and repeat for 12-15 reps.
Tips:
Keep your chin tucked to protect your neck. Focus on squeezing your glutes, not pushing through your lower back. Try three sets for a killer burn.
Donkey Kicks For A Rounder Shape
Donkey kicks look simple but they wake up the glutes, especially the gluteus maximus, which gives your butt most of its shape.
How to do it:
- Get on all fours—hands under shoulders, knees under hips.
- Keep your core tight.
- Lift your right leg, knee bent at 90 degrees, and push your foot up toward the ceiling.
- Squeeze your glutes at the top, then lower your knee back down without touching the floor.
- Do 15-20 reps per side.
Tips:
Don’t arch your back or twist your hips. The motion should be all glute power. Add ankle weights for extra burn if you’re ready.
Fire Hydrants For Side Booty
If you want that rounded side booty and better hip strength, fire hydrants are gold. They target the gluteus medius, the muscle that gives your hips that toned, lifted look.
How to do it:
- Same starting position as donkey kicks—on all fours.
- Keep your knee bent and lift it out to the side like a dog at a fire hydrant.
- Raise it as high as you can without leaning to the other side.
- Lower it with control and repeat 15-20 times per leg.
Tips:
Keep your abs tight so you don’t rock your body. Add a mini resistance band above your knees to make it tougher.
Glute Bridges For Stronger Glutes
This one’s like the hip thrust’s little sibling. Glute bridges are easy, need no equipment, and still fire up the butt.
How to do it:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Rest your arms by your sides.
- Push through your heels and lift your hips toward the ceiling.
- Squeeze your glutes at the top, hold for a second, then lower your hips slowly.
- Do 15-20 reps.
Tips:
Don’t over-arch your back. Think about pushing your knees outward slightly as you lift. For an extra challenge, do them single-leg style—one foot on the floor, the other leg straight in the air.
Bulgarian Split Squats For Next-Level Shape
Okay, I know I said “move over squats,” but this is no ordinary squat. Bulgarian split squats are a butt sculptor’s dream. They really dig into your glutes and legs while improving balance.
How to do it:
- Stand with your back to a chair or bench.
- Place one foot behind you on the bench.
- Hop your front foot forward so you’re stable.
- Lower your back knee toward the floor while keeping your chest up.
- Press through the heel of your front foot to rise back up.
- Do 12-15 reps per leg.
Tips:
Hold dumbbells by your sides for extra challenge. Lean slightly forward to put more work on your glutes instead of your quads.
Why These Moves Beat Squats
Squats mostly target your quads along with your glutes. These exercises hit the glutes more directly and from different angles. That’s how you get a rounder, perkier look. Plus, they help fix muscle imbalances. Many of us sit all day, which makes our glutes lazy. Moves like fire hydrants and donkey kicks activate those sleepy muscles.
How To Add These Moves Into Your Routine
You don’t need to do all five every day. Pick three to four and do them 2-3 times a week. Start with body weight. When they feel too easy, add resistance bands or dumbbells.
Here’s a sample butt day:
- Warm up with 5 minutes of light cardio or glute activation exercises like leg swings.
- Hip Thrusts: 3 sets of 12
- Donkey Kicks: 3 sets of 15 per leg
- Fire Hydrants: 3 sets of 15 per leg
- Glute Bridges: 3 sets of 20
- Finish with Bulgarian Split Squats: 3 sets of 12 per leg
Always stretch afterward. Tight hip flexors can pull on your glutes and mess with your form. Try pigeon pose or a simple figure-four stretch.
Little Things That Make A Big Difference
- Squeeze! The key to all these moves is the mind-muscle connection. Think about your butt working. Don’t rush.
- Keep your core tight. A strong core helps you lift better and protect your lower back.
- Stay consistent. You’ll see and feel the difference in a few weeks if you stick with it.
Final Thought
You don’t have to be stuck in squat land forever. Try these fresh moves, feel the burn in all the right places, and watch your backside transform. Your jeans will thank you later. So roll out your mat, cue up a good playlist, and get moving—your dream booty is waiting.
